Warmup: ROM drills, dynamic stretches 500m Row or 400m Run WOD: 100 4-ct mountain climbers 100 knees to elbows in side plank (total) 100 Supermans 75 leg levers 75 arm haulers 75 4 ct flutter kicks 50 cal row 50 hand release push-ups 50 GHD Back extensions 25 Pull-ups 25 WTD sit ups (at least 10#) more »

Warmup:  ROM, dynamic stretches, 10 PVC pass thru’s, junkyard dog, Burgener warmup, 5 pull-ups or 10 ring rows, 10 push-ups, 15 squats Strength: Snatch Warmup: 5/5/3 @ 40/50/60% Work: Find a new 1 Rep Max 1/1/1/1/1 WOD: “Cindy” As many rounds as possible in 20 Minutes of: 5 Pull-ups 10 Push-ups 15 Squats Cooldown: Roll more »

Warmup: ROM 15 ball slams, 10 burpees, 5 TTB Strength: Back Squats Warmup: 5/5/3 @ 40/50/60% Work: Find a new 1RM 1/1/1/1/1 Wod: 3 rounds for time 50 m sprint 20 Hand release Push-ups 50 m sprint 40 supermans (2 sec iso hold) 50 m sprint 60 squats There is a 400 m run penalty more »

Warmup:  ROM, dynamic stretches, 5 pass thru’s, 5 burpess, 10 jumping squats, 30 sit-ups “Hanson” Five rounds: 30 Kettlebell swings 30 Burpees 30 GHD situps Cooldown:  Roll out and stretch

Warmup: ROM, dynamic stretches, 1 min squat stretch hold, 5 pass throughs, 400m run easy pace, 10 burpees WOD: 5 Rounds 200m Run 3 Front Squats (80% of clean) 4 False Grip Ring Rows (feet above rings, body hollow, pull to abdomen) 5 Pullups Cooldown: 2 min plank hold, 1 min mountain climbers

Warmup:  ROM, dynamic stretches, 30 sec handstand holds Strength: Strict Press, deload 5/5/5 @ 40, 50, 60% WOD:  4 rounds for time 500m row 40 Hollow Rocks 30 Sit ups 20 Wall Balls 10 Step-Ups (45/35#) Cooldown: roll and stretch

Warmup: ROM drills, dynamic stretches, 10 PVC clean pulls, 10 Front squats Strength: De-load Squat Clean + Jerk 5/5/5@ 40/50/60% 1 RM WOD: Every minute on the minute for 5 minutes each exercise: 5 Ring Pull-ups 10 Knees to Elbows 15 Hand release pushups 20 Back Extensions Finish with 100 4-ct flutter kicks Cooldown: roll more »

Happy Easter!  This is a Workout performed around the country this weekend, so I figured we’d do it too.  Let’s have some fun! Warmup:  ROM, dynamic stretches.  Go through all the lifts in the workout, starting with PVC then building to your working weight.  3-5 Turkish get-ups. Jesus WOD 14 Rounds for time w/ 95lbs/65lbs more »

Warmup: ROM, Dynamic stretches, 30 seconds of jumping jacks, high knees, butt kicks WOD: 350m Run 50m lunges 4min Wall balls 3 min KB swings 2 min TTB 1 min heavy squat cleans 350m Run 50m lunges Cooldown: Roll and Stretch

Warmup: ROM, dynamic stretches, 15 inchworm + pushup, 20 jumping squats, 800m run or 1000m row – easy pace. WOD: 21-15-9 250m row, hard pace Push Press (95-115/45-65#) 200m run Atomic sit ups Cooldown: 30 plank crunch (knee to right tricep, middle, left tricep, alternating sides), roll and stretch